I want to share Samhita’s story with you because I think it speaks to specific mindset shifts she made that took her from stuck at zero lbs lost to finally getting some traction and then releasing 11lbs. 

We talk about:

• how she first had to get honest with yourself and overcome her challenge of giving up without seeing the scale go down. 
• how she was able to feel proud despite the lack of scale results bc of her efforts and who she’s being and the decisions she’s making. 
• how she’s making weight loss enjoyable on her terms.
• and why she let go of deadlines and started measuring input metrics and how that effected her weight loss

BUY Intentional Indulgence $22 (Available until Jan. 5th 2026)

Check out Samhita's planner company Bright Beta or on IG @brightbeta.co

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

The moments you feel least motivated are the ones that matter most. If you often start strong but slip into “mini-quits,” this episode will show you how to access a grounded, steady version of yourself who stays the course no matter what the scale is doing or when you’ve already “screwed up” by eating that cookie.

In this episode you’ll learn:

• how to reconnect with the inner strength you already have 
• redirect your brain when it drifts toward old patterns
• tap into a deeper sense of follow-through around food and self-care

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Food noise! That incessant mental chatter about food that drives our behaviour and basically torments us. If you often feel like there’s a battle in your head about when to eat, what to eat and a lot of, I shouldn’t have eaten that, this is for you! This is an edited version of a live training workshop I did. 

You’ll learn:

• How to deal with food noise in real time
• How to use food to balance hormones and quiet food noise
• What to do about sugar and flour
• What is being metabolically flexible and how we get there
• How to use hunger as a tool in weight loss

BONUS! WATCH this LIVE training here!

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• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

You likely get that you’re not the only one who’s dealing with food noise and not feeling great in your body, but it sure feels like it sometimes. It can help to hear another person’s story. 

Today you’ll hear from my client Tammy who started working with me following a painful breakup. Even with decades of nutrition and fitness knowledge, she wasn’t making progress with her weight.  

Hear how she released 30lbs by transcending emotional eating and how food no longer has power over her: no more snack bags on trips, pantry raids, emergency snacks, or overeating spirals.

In this episode you’ll learn:

• How she not just understanding the skills of weight loss conceptually, but embodies them
• How journaling can become a breakthrough tool
• How she’s transforming perfectionism and all or nothing thinking 

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

You just need to follow through. Be more consistent right? Wrong. Well kinda. If you only listen to ONE of my podcast episodes, please let it be this one!

In this episode you’ll learn:

• Why trying harder is just spinning your wheels
• How to challenge your current capacity
• A 1 min real time somatic exercise to make following through accessible and automatic

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

If you ever feel confused, overwhelmed, and disillusioned with all the weight loss or general advice out there, I want to help you navigate that with an experimental approach. Learn how to cut through all that noise and run a personal experiment of your own with 3 simple steps. 

In this episode you’ll learn:

• How to deal with the information overload around fat loss
• 3 Mindsets that keep you stuck: Cynical, Escapist, Perfectionist
• The do’s and don’t to enjoy the process 

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

At 64, Wendy only had 10-15 lbs she wanted to release but had spent her life 'white knuckling' with food. Hear how she stopped 'food noise' by aligning mind, body and spirit. We chat about trusting yourself, shifting current beliefs, and even how contentment can be the thief of joy. If releasing weight and food restriction seem like a drag for you, listen in for a fresh perspective.

You’ll learn:

• Her four bite strategy
• Proof that it is actually possible to stop food noise no matter how long it’s been a part of your life
• Evidence for your brain to believe you actually CAN eat one piece of pizza without feeling deprived

Visit cahyacenter.org

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Part 2! Readiness isn't a feeling, it's a way of thinking that you go back to over and over again. Go back to the previous episode if you haven't already listened to part 1. Here we finish the checklist to help you identify if you're truly ready for change and if not, where to focus your thinking.

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

We all have something we’d like to change whether it’s getting stronger, releasing that 15 lbs, getting better sleep, drinking less... 

But change is hard. Our brains are not inclined to change. In Part 1 of this two part series,  I’ll introduce a ‘readiness checklist’ to help you identify if you’re ready to take on that new workout or weight loss plan and if you’re not, exactly where to focus to GET yourself ready for real change so it’s not just another failed attempt.

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Is this you? You have a few chips and it spirals into the whole bag, an entire day or whole weekend of overeating. You feel tempted by one-size-fits-all meal plans that you never end up following. You stop tracking your food or planning meals because you didn’t do it yesterday which means your 4 day streak is over, so you think, screw it. This episode is for you.

In this episode you’ll learn:

• That even though you’re not a “perfectionist,” perfectionism is likely derailing you
• Why 100% every day is the wrong goal
• The mindset shift you need to get out of all or nothing thinking

Watch Build Momentum Video Series 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com